Tag: brain

Coffee and Caffeine

Todays post is about coffee and caffeine.

Recently Scott came home from a day at university and declared he was giving up coffee, or to be more precise, caffeine. He explained that one of the lectures he attended was about the effects of caffeine on the body.

This was the start of several discussions and I wondered how much information was available on this subject.

A search of the Internet provides a massive amount on information about coffee and caffeine. Most is about how good it is. There is less information about any down sides.

First, what is Coffee?

Coffee beans are the seeds of a fruit called a coffee cherry. Coffee cherries grow on coffee trees from a genus of plants called ‘Coffea’. There are a wide variety of species of coffee plants, ranging from shrubs to trees.

Coffee beans start out green. They are roasted at a high heat to produce a chemical change that releases the rich aroma and flavour that we associate with coffee. They are then cooled and ground for brewing.

The result is an intricate mixture of more than a thousand chemicals. The cup of coffee you order from a coffee shop is likely different from the coffee you make at home.

About the caffeine

Caffeine is a psychoactive substance that occurs naturally in the fruit, leaves, and beans of coffee, cacao, and guarana plants. It is also added to some beverages and supplements.

It is absorbed within about 45 minutes after consuming, and peaks in the blood anywhere from 15 minutes to 2 hours. The caffeine in beverages is quickly absorbed in the gut. From there it dissolves into both the body’s water and fat molecules. It is then able to cross into the brain.

Food or food components, such as fibre, in the gut can delay how quickly caffeine in the blood peaks. It can remain in the blood anywhere from 1.5 to 9.5 hours, depending on various factors.

According to many studies, moderate intake can promote a variety of health benefits, including a lower risk of certain cancers, brain conditions, and liver problems.

Is caffeine bad for us?

Caffeine consumption also carries several risks and the human response to it can vary substantially across individuals. Low to moderate doses (50–300 mg) may cause increased alertness, energy, and ability to concentrate.

This is due to the caffeine increasing the neurotransmitters for memory, concentration and pleasure.

However, research has also linked moderate amounts of caffeine to adverse effects on health.

In 2013, the results of a study showed that consuming as much as 300 mg of caffeine a day during pregnancy may increase the risk of having a baby with low birth weight.

In 2015 a study identified several negative effects of consuming more than 400 mg of caffeine per day. The adverse effects include reduced blood flow to the brain and heart, irregular and/or rapid heart rate as well as reducing the body’s ability to recycle and absorb calcium.

Some symptoms of increased caffeine consumption include anxiety, restlessness, insomnia and tremors.

Interestingly, these effects can also be present when people withdraw from caffeine.

Then there was also a wide range of studies that suggested that the cognitive benefits of caffeine are actually associated with relief from withdrawal, rather than with improvement in function.

To drink coffee or not?

It appears that more research is necessary to confirm whether long-term caffeine consumption is safe. Whether it provides benefits or increases the risk of health problems. At the end of the day, it is how the individual feels when they do, or don’t drink coffee.

On a personal note Scott only drank, on average, 2 cups of coffee a day so he didn’t think that giving up coffee would be noticeable. However, on the day he decided to stop drinking coffee, he experienced headaches, was jittery and quite grumpy. Thankfully these symptoms only lasted one day.

Now Scott is drinking decaffeinated coffee. He states that he his head feels clearer with less brain fog and generally feels better overall.

Till the next post,

Live clean n Prosper.

Sources – US National Library of Medicine, Harvard School of Public Health, Science Direct, Medical News Today

Mood Disorders and the Gut

HI, Scott here. While I am on holidays from UNI I have decided to write a post for our blog.

Since my studies are focused on treating anxiety, depression and PTSD what better subject to start with.

None of these conditions are simple or simple to treat. First is to identify which mood disorder followed by identifying the cause.

There are many reasons people suffer from a mood disorder. It may have been triggered by a traumatic experience or a result of poor dietary practices. Trauma does not need to be a specific event. It could be a result of a series of things that have built up to have a cumulative effect. Just as diet doesn’t need to be recent, it could be that a persons diet as a child was lacking which has had long lasting effect the body.

So, what to do about it,

My belief is that a multi-pronged approach is needed. This will mean lifestyle and diet changes with the addition of some specific, medicinal herbs and counselling.

For some it may also mean accepting that things will not be the same as they were before. When we say “I just wish that I could be the way I was when” this may not be possible simply because life changes us every day we live it. Equally, this does not mean that we need to go through life suffering or causing pain to those who love us.

The body is an amazing thing that conventional medicine thinks of as a machine but in my view is so much more than that.

The way the bodies systems work with each other, is like a giant 3D jigsaw that is in constant motion. Its just incredible to think that it is continually changing shape, growing and shedding all the time. This also means that by giving the body what it needs actually helps the body and mind to heal itself.

How does this work?

Primarily, the work is done in the gut or microbiome. This process is truly fascinating and has become my passion.

There are many scientific papers that discuss the importance of the microbiome and its effect on our mood and personality. A 2016 article in “The Canadian Journal of Psychiatry” looks at the influence of the microbiota on the development of PTSD with some interesting results. By looking at how gut bacteria produce neurotransmitters like Serotonin, Dopamine and GABA.

Put simply, what we eat directly affects the structure and function of the brain and, ultimately, our mood. Few people are aware of the connection between nutrition and depression. It is easier to understand the connection between nutritional deficiencies and physical illness.

Depression is more typically thought of as strictly biochemical or emotionally based. However, science has discovered that nutrition can play a key role in the onset as well as severity and duration of depression. There are actually more neurotransmitters produced in the gut than in the brain.

Like an expensive car, the brain functions best when it gets only premium fuel. Eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain.

Diets high in refined sugars, for example, are harmful to the brain. Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function and a worsening of symptoms of mood disorders.

What does all this mean for people suffering with a mood disorder?

It means when reaching for that soft drink, cheeseburger or deep fried snack. Take a moment to think about your mental health and the effect that your diet may have on it.

Identifying a diet that has a positive effect on mental health is a whole other subject, however, a whole food diet is going to be most beneficial. This means that if you can’t identify what you are eating, chances are it’s not doing you, or your mental health any favours.

Till the next post,

Live clean n Prosper

(Sources –
The Canadian Journal of Psychiatry & Neuroscience –
Harvard Medical School – 
US National Library of Medicine, National Institute of Health )

What is GABA?

Today’s post is about GABA.

A friend and I were talking about this recently, so as usual, I’ve done some research so I can share some information with you.

So, first of all what is GABA?

GABA is the acronym for Gamma-Aminobutyric acid, which is an amino acid that is produced naturally in the brain. It is a neurotransmitter, or chemical messenger, in the brain.

GABA’s big role in the body is to help the body and brain to relax. It promotes feelings/sensations of calm and tiredness. The brain naturally releases GABA at the end of a day to promote sleepiness and allow a person to rest.

It does this by blocking specific signals in the central nervous system, slowing down the brain. This provides a protective and calming effect on the brain and body. Which in turn, helps to slow down the heart rate and breathing, as well as relaxing muscles.

Too much or too little

Too much GABA means that there is not enough brain activity. This can lead to hypersomnia or daytime sleepiness.

At the other end of the scale, a lack of GABA leaves your central nervous system with too many neuronal signals. This can cause conditions like epilepsy, seizures or mood disorders.

For those who have low levels of GABA, symptoms may include feelings of anxiety, stress and worry.

Because alcohol targets GABA receptors and mimics the effect of this neurotransmitter, helping to relax the mind and body.  Some people find they have alcohol cravings. While alcohol may help in the short term, the negative side effects of too much alcohol outweigh the temporary feelings of calm and relax.

There are medications designed to interact with the GABA receptors in the brain, to achieve certain effects. These are typically prescribed to help with pain relief, stress and anxiety reduction, lower blood pressure, and improved sleep. These medications include benzodiazepines, antidepressants, and anti-seizure medications.

GABA and diet

Gamma-Aminobutyric acid does not occur naturally in foods. However, a variety of foods contain flavonoids that influence GABA levels and how it works in the brain.

These include varieties of green, black, and oolong tea, fermented foods including kimchi, miso, kefir, yogurt, and tempeh. Other foods that may boost production are;

  • whole grains, fava beans, soy, lentils, and other beans;
  • nuts including walnuts, almonds, and sunflower seeds;
  • fish including shrimp and halibut;
  • and citrus, tomatoes, berries, spinach, broccoli, potatoes, and cocoa.

A number of natural supplements also affect GABA activity to help relieve stress and anxiety, promote a balanced mood, and help with sleep. These include;

  • valerian and hops
  • magnesium
  • L-theanine
  • L-arginine
  • kava
  • passionflower
  • American ginseng.
What about supplements?

GABA is also available as a supplement. These supplements are often taken to treat high blood pressure, stress and anxiety, and sleep.

However, scientists have not been able to prove the positive effects of GABA supplementation or what kind of risks it might pose, so their use may have limited effectiveness.

Before deciding to use a GABA supplement, it may be a good idea to seek advise from a health professional.

Till the next post,

Live clean n prosper

(Sources – web MD  – Food for the Brain Foundation –  McGill OSS – News, Medical-Life Sciences – )